Corey Davis, Connor White Hyrox Result

Overall Performance:

Corey and Connor, you guys rocked the 2023 Dallas Hyrox competition! Finishing 21st overall out of 164 competitors and 13th in your age group is no small feat—you're in the top 12% and 14% respectively. Your overall time of 01:02:37 shows you're in solid shape, but there's always room to sharpen that edge! 💪

Looking at your performance, it seems like you have a stronger running profile, but there's a slight imbalance that we can work on. The total running time of 00:38:05 was about 02:26 slower than the average, which means we need to dial in your speed on the course. It’s like running with a heavy backpack; we’ll need to lighten that load through focused training. Your pacing was a bit inconsistent, particularly in the middle segments where the pace dropped significantly. Starting strong is great, but maintaining that momentum is key. Remember, this isn't a sprint; it's a marathon—just with more burpees and less time to catch your breath! 🏃‍♂️💥

Segments to Improve:

• Running 3 (00:05:03): This was your slowest running segment, and it clearly impacted your overall time. The key here is to build endurance and speed, especially in the later stages of the race when fatigue sets in. Incorporate interval training into your routine. Try 400m repeats at a faster-than-race pace with short rest periods. Gradually increase the intensity over time.
• Burpees Broad Jump (00:02:24): With a performance just slightly slower than average, we can optimize this segment for better returns. Focus on explosive power and transition speed. Incorporate drills that mix burpees with box jumps or broad jumps. Aim for sets of 10-15, ensuring you maintain good form to avoid injury.
• Running 8 (00:05:18): This segment really shows how fatigue can sap your speed. Practice maintaining your pace after high-intensity exercises. Use a treadmill for interval runs, switching between high speed and a slower recovery pace to mimic race conditions.
• Overall Roxzone (00:03:33): You were faster than average here, which shows you know how to hustle between the zones. However, using this time more effectively can improve your performance. Work on transition drills that mimic quick changes from one exercise to another, practicing both the physical movements and the mental transitions. Think of it as a 'pit stop'—in and out quickly!

Race Strategies:

• Pacing Strategy: Start strong but don’t blow your load too early. Aim to maintain an even pace across all running segments. Use your best running lap as a benchmark and try to gauge your effort accordingly.
• Breathing Techniques: Incorporate breathing techniques during transitions to recover faster. Focus on deep, controlled breaths to lower your heart rate before hitting the next exercise.
• Mindset: Keep a positive internal dialogue. When you hit a tough segment, remind yourself why you’re doing this. Embrace the discomfort; it’s where growth happens! Remember, “The only way to grow is to go through the fire.” 🔥
• Team Dynamics: Since you’re a doubles team, communicate constantly. Encourage each other during tough spots; it’s a shared challenge, and a little motivation goes a long way. You’re not just racing against the clock, but also alongside a partner who’s got your back!

Conclusion:

Corey and Connor, you've got a solid foundation to build on! Your strengths shine through, especially in your ski erg and sled pull, but there’s always room to refine those running segments. Focus on pacing and strength training, and don’t shy away from those tough workouts. Remember, "You are never too old to set another goal or to dream a new dream." Keep pushing, keep grinding, and let’s turn those slow segments into strengths! 💪🏆

Let’s get to work—after all, the only bad workout is the one you didn’t do! Let’s smash those goals in the next race! This is Rox-Coach, signing off! 💥